While lying on your back with an exercise ball under your lower legs, slowly roll the ball side to side to gently rotate your back. Repeat 10 times on each side holding for 2 seconds maintaining contact between your shoulders and the ground. Complete 3 times per day.
While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move. Hold pelvic neutral and then slowly straighten out a leg without touching the floor. At the same time raise an opposite arm over head. Do not allow your spine to arch during this movement. Hold for 2 seconds and complete 10 times on each side. Complete 3 times per day.
While lying on your back, hold an elastic band down around your waist as shown. Then tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed. Complete 10 times holding for 5 seconds each time. Do this 3 times per day.
While lying on your side, lift your body up on your elbow and feet. For a challenge, slowly raise up the top most leg upwards, then return. Try and maintain a straight spine the entire time. Hold for 10 seconds on each side and complete 2 times on each side. Do this 3 times per day.
While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time. Complete 2 times holding for 10-15 seconds each time. Do this 3 times per day.
While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Lower leg and arm down and then repeat with opposite side. Maintain a level and stable pelvis and spine the entire time. Hold for 2 seconds and complete 10 times on each side. Do this 3 times per day.
Start in the kneeling position with the DOWN KNEE closest to the elastic band anchor. Next, with your hands at your chest, slowly move them outward in front of your body until your elbows are extended. Make sure to not allow your trunk to rotate during the exercise. Hold for 1 second, and complete this 10 times with the resistance coming from each side. Perform 3 times per day.
Reach down and pick up a Kettlebell. Be sure that your back is flat the entire time. Hinge at your hips, do not bend at the spine. Repeat 10 times and complete this 3 times per day.